50 Ways to Improve and Grow Your Brain Performance

50 ways to improve and Grow your brain

Here is the list of 50 ways to improve and develop your brain for optimal performance.we choose this list from the brainfit program by Award-winning psychiatrist Dr.Daniel Amen.The latest research shows that specific lifestyles and actions can, irrespective of our age, improve the health and level of functioning of our’s important to do all we can to keep our brains work as we age. Like our bodies, there are several things we can do physically, emotionally, and nutritionally to keep our brains healthy.



Love your brain to grow brainLove your brain

When people begin to like themselves more every day, it’s amazing how their lives improve. They feel better. They get the jobs they need. they have the money they need. Their relationships either improve, or the negative ones dissolve and new ones begin.Fall in love with your brain. which means you should be more conscious about your brain health and different problems concerning your brain. stop going for the thing that is harmful to your brain and start doing the thing which is good for your brain health.


grow brain for Know your WHY Know your WHY

Know WHY you need to be healthy.Everyone has a WHY. Your WHY is the purpose, cause or belief that evokes you.Knowing your WHY provides you a filter to make selections, at work and at home, that will help you find greater fulfillment in all that you do.If you’ve ever faced a big crisis in your life you’ll have experienced the power of purpose to tap reserves of energy, determination, and courage you likely didn’t know you had. Your mission was clear. Your goal was compelling. Your focus was laser-like. Your potential was tapped.The power of purpose is analogous to the energy of light focused through a magnifying glass. diffused light has very little use, however, when its energy is concentrated—as through a magnifying glass that same light will set fire to paper. Focus its energy even more, as with a laser beam, and it’s the power to cut through steel. Likewise, a clear sense of purpose allows you to focus your efforts on what matters most, compelling you to take risks and push forward regardless of the odds or obstacles.



brain Assessment Assessment of your brain

Assessment of the brainwave is the initial and rather important step before brain coaching. during the assessment, qualified practitioner/ clinician will have to identify what EEG frequencies are excessive or insufficient, are the processing speed coherence or synchronous, and which parts of the brain should be of concerned in every individual. Brainwaves in {different|in several|in numerous} parts of the brain indicate different symptoms or problems, thus, a proper and thorough assessment allows a correct, individualized and tailored treatment for the individual.



know you important number waysKnow your important numbers

Keep your weight, blood pressure, cholesterol and glucose levels within recommended ranges.You may have heard that you need to “know your numbers,” which refers to key markers of heart health like blood pressure, cholesterol, glucose, body mass index (BMI), and waist circumference. although doctors take a look at most of those numbers at annual check-ups, it’s important that you simply know your numbers and understand what they mean. By keeping those numbers within a healthy range, you can greatly improve your heart and Brain health.

Develop brain and tips


Develop a sheepdog mindset

The sheepdog mindset is to always be ready to face the evil that we know exists. in order to stop the wolves, they must be ready to use their teeth..It is an about how to develop the proper mindset to never be a victim again of the forces trying to make you sick.





Image result for Abundance mindsetAbundance mindset, never deprivation

If you wish to be happy and successful in life, you need to have an abundance mindset; otherwise you will catch yourself in a very vicious greed-based competition or in (symbolical) self-castration and procrastination – both making you sad.the abundance mentality can only help you focus on the right kind of things and actions and be happier in life in general.

sleep deprivation stops brain cells communication properly and affects how individuals see the world around them, a new study has shown.The new research, that has serious implications for driving while tired, shows that parts of the brain actually turn themselves off to rest even though a person is still awake.



Image result for brain 80% water


Hydrate: brain 80% H2O

“If you do not hydrate yourself properly you will not perform very well and you won’t see results,” says American Council on Exercise spokesperson and exercise physiologist Fabio Comana, M.S. Muscles are about 80% water and dehydration diminishes blood flow to the brain.




brain exercises

Coordination exercises (table tennis, dance)

Our brains react positively to aerobic exercise by releasing brain-derived neurotrophic factor (BDNF), a protein that stimulates new cell growth within the brain.In addition, table tennis needs quick thinking, smart hand-eye coordination, and fine motor skills control, all of which can stimulate expansion in certain areas of the brain through frequent practice.


Giving your brain new experiences


New learning: work your brain

Giving your brain new experiences will keep it healthier.Do things you’ve never done before.Travel somewhere you’ve never been.Check out an unfamiliar ethnic cuisine.Try a hobby that is all out of character for you.If you’re a couch potato, sign in for a dance class.If you’re athletic, try needlepoint.Novel experiences trigger the discharge of dopamine, the “motivation” neurotransmitter.It also stimulates the creation of new neurons.



Healthy weight for healthy brain


Healthy weight

It is challenging for many people to take care of a healthy body weight, however doing so is very necessary for your heart and brain health. thus to reduce your risk of dementia, stroke and heart disease ask your doctor to check your weight and ensure you follow their treatment advice if it’s found to be too high.Losing excess weight additionally reduces strain on the blood vessels, will increase blood flow to the brain and boosts overall brain function.



ertain brain chemicals Listening to music will increase


Mindful music

One of the ways in which music affects mood is by stimulating the formation of certain brain chemicals.Listening to music will increase the neurotransmitter dopamine.Dopamine is the brain’s “motivation molecule” and an integral a part of the pleasure-reward system.It’s a similar brain chemical responsible for the feel-good states obtained from eating chocolate, orgasm, and runner’s high.Interestingly, you can further increase dopamine by listening to a playlist that’s being shuffled.When one of your favorite songs unexpectedly comes up, it triggers a little dopamine boost.




Protect your brain


  • Head first. Good health starts with your brain. …
  • Take brain health to heart. What’s good for the heart is good for the brain. …
  • Your numbers count. Keep your body weight, blood pressure, cholesterol and blood sugar levels within recommended ranges.


Alcohol is not a health food for brain

Alcohol is not a health food

People who have been drinking large amounts of alcohol for long periods of time run the danger of developing serious and persistent changes within the brain. damage may be a result of the direct effects of alcohol on the brain or could result indirectly, from a poor general health status or from several liver disease.




Marijuana is not going green

Marijuana is not going green

Marijuana these days can cause changes in the brain that impair learning, particularly in teenagers as their brains haven’t finished developing. Brains aren’t fully developed until the age of 25 or 26. Chronic marijuana use can cause changes in both personality, judgment, and reasoning skills.Some studies suggest regular marijuana use in adolescence is associated with altered connectivity and reduced volume of specific brain regions involved in a broad range of executive functions such as memory, learning, and impulse control compared to those who don’t use.

Eliminate weapons of mass destruction (high-glycemic, low-fiber, pesticide-sprayed food-like substances)

The real “weapons of mass destruction” are highly processed, pesticidesprayed, highglycemic, lowfiber foodlike substances in plastic containers. Such fare is destroying the brain health.


Image result for fast food bad

Avoid food engineered to hijack your brain

Food industry-driven environment that hijacks people’s brains with high-fat, high-sugar foods.these foods hijack our brain’s reward and calming systems (Dopamine, Serotonin, endorphin primarily), and we become obsessed with them.These foods interfere with our ability to eat with self-control.



Image result for Limit sugar



Limit sugar, gluten, and corn

a diet high in sugar to contribute to depression and anxiety-like behavior. A 2012 study on rats, conducted by researchers at UCLA, found that a diet high in fructose (that’s simply another word for sugar) hinders learning and memory by literally slowing down the brain.




Image result for pesticides in food cartoon


Avoid pesticides in food

Eating food with high levels of pesticides has an adverse result on the brain.Another study calculated that an estimated 13 million IQ points a year are lost as a result of pesticides.





Image result for Feed your brainFeed your brain great food

Brain foods rich in antioxidants, good fats, vitamins, and minerals give energy and aid in protecting against brain diseases. therefore when we focus on giving our bodies whole, nutritious foods benefiting both the gut and the brain, we’re really benefiting our minds and bodies while keeping them both in tip-top shape.




Related image


Eat the good things first to crowd out room for had things

Crowd out the bad with the good.Give your brain something new to munch on. Don’t just remove the unhealthy. Replace it with something awesome. so that your brain doesn’t miss a thing.



Image result for ProbioticsProbiotics help the “brain in your gut”

Studies currently show that probiotics (the good guys) in the gut—which produce the majority of the body’s serotonin, along with other necessary brain chemicals—send messages and chemicals to the brain that may have an effect on memory.researchers discovered that probiotic supplementation fixed (and prevented) memory impairment in mice with bacterial overgrowth.




Image result for Flossing dailyFlossing daily is a brain exercise

Following a dentist’s recommendation may not seem like the most likely way to protect the brain, however, according to research presented at a meeting in New Orleans, flossing and brushing may help prevent strokes.The research, which is designed to examine 300 patients with the stroke caused by a clot in the brain and 600 individuals for comparison who haven’t had a stroke, is ongoing and is still enrolling participants.



Image result for Alzheimer's,


To prevent Alzheimer’s, prevent all of its risk factors

Alzheimer’s, like other common chronic conditions, probably develops as a result of complex interactions among multiple factors, including age, genetics, surroundings, lifestyle, and coexisting medical conditions.The regular workout may be a useful strategy to lower the risk of Alzheimer’s} and vascular dementia. Exercise may directly benefit brain cells by increasing blood and oxygen flow in the brain because of its known cardiovascular advantages.




Image result for anxietySome anxiety is essential for brain health

Under stress, the brain’s limbic system — the areas responsible for emotions, motivation, breathing, heart rate and hormone production — triggers an alarm that activates the fight-or-flight response, increasing the production of adrenaline (epinephrine) and cortisol, which work along to speed heart rate, increase metabolism and blood pressure, enhance memory, the immune system and anti-inflammatory response, and lower pain sensitivity — all good things when your very survival is on the line. when the stressful situation is over, the body resets back to normal.



Image result for appreciationStart every day with intention, gratitude & appreciation

We found that across the participants when people felt more grateful, their brain activity was distinct from brain activity related to guilt and the desire to help a cause. more specifically, we tend to found that when people who are usually more grateful gave more money to a cause, they showed greater neural sensitivity in the medial prefrontal cortex, a brain area related to learning and decision making. this implies that people who are more grateful are also more attentive to how they express gratitude.


Image result for Limit screen time


Limit screen time

“Taken together, [studies show] internet addiction is associated with structural and functional changes in brain regions involving emotional processing, executive attention, decision making, and cognitive control.”  –research authors summarizing neuro-imaging findings in the internet and gaming addiction (Lin & Zhou et al, 2012)




Pick an exercise you love and stick to it

In general, anything that’s good for your heart is great for your brain.Aerobic exercise is great for body and brain: not only does it improve brain performance, however, it also acts as a “first aid kit” on broken brain cells.




Image result for Sleep 7-8 hours


Sleep 7-8 hours

Getting the recommended seven to eight hours of sleep a night will help maintain brain health as we age.Avoid long naps: The proof of whether or not naps are helpful to brain health in older adults remains unclear. If you must, limit napping to half-hour in the early afternoon. Longer naps late in the day can disrupt nighttime sleep.




Image result for Managing stressManaging stress is critical

under constant stress, the body is unable to reset. High adrenaline and cortisol levels persist, potentially causing glucose imbalances and blood pressure issues, and whittling away at muscle tissue, bone density, immunity and inflammatory responses. These events block the formation of new neural connections in the hippocampus, the part of the brain responsible for encoding new memories. once these new connections are blocked, the hippocampus can actually shrink in size, hindering memory.



Image result for Loving MeditationLoving Kindness Meditation

A UW-Madison study found proof of this after they took fMRI scans of the brains of Tibetan monks and meditators who had a minimum of 10,000 hours of practice meditating on loving-kindness. The scans showed that brain circuits used to detect others’ emotions and feelings were so much stronger in those who had practiced kindness meditation than in those who didn’t. What’s more, the longer they’d practiced, the stronger the connections were. Meditators displayed a heightened capability for positive emotions (read: happiness!) as well.


Know it’s never too late or too early to have a healthy brain

The brain is an incredible organ. It is made up of many different parts, all of which work together to keep you alive and allow you to involve yourself in, and make sense of, the world around you.Keeping your brain healthy is essential for living a fulfilling, healthy and long life.It’s never too early or too late to start as brain health can be improved and protected at any age.


Image result for understand food labelsRead and understand food labels

Food labels can help you limit the quantity of fat, sugar, and cholesterol in your diet by making it simple for you to compare one food item with another and opt for the one with lower amounts. Conversely, you can use food labels to search out food items higher in vitamins, fiber, and protein..Again, worry less about total fat than about whether the sources of fat are healthy. Fats from nuts, seeds, avocados, fish, and vegetable oil help stabilize energy, satisfy hunger and may build healthy brain function.



a-cup-of-green-teaOrganic green tea

Green tea does more than just keep you awake, it can also make you smarter.

The key active ingredient is caffeine.What caffeine does in the brain is to block an inhibitory neurotransmitter called adenosine. This way, it actually increases the firing of neurons and the concentration of neurotransmitters like dopamine and norepinephrine.However, green tea leaf contains more than simply caffeine. It additionally has the amino acid L-theanine, that is able to cross the blood-brain barrier.





Dark chocolate daily

eating dark chocolate is good for your memory, blood pressure, and your mood. It helps alleviate depression and also acts as an anti-inflammatory, which means that it’s good for your brain. And if it’s good for your brain.Italian researchers specifically looked at what happens to your brain a few hours after you eat cocoa flavanols—the antioxidants found in dark chocolate—compared to what happens once you eat them for an extended period of time.They concluded that teenagers experienced subtle, immediate brain-boosting effects after taking advanced cognitive tests.





Related imageLow glycemic, high fiber foods

Foods low on the glycemic index include fruits, beans, whole grains, and vegetables. However, foods high on the glycemic index are quite appetizing and crave-worthy. These foods include sugary beverages, bread, potatoes, and other foods high in sugar and carbohydrates.Profound, prolonged hypoglycemia can cause brain death.High fiber carbohydrates are comparatively low glycemic however combining them with fat or protein will slow absorption even more.



Image result for happinessMore fruits & vegetables = more happiness

Eating fruits and vegetables have differential and significant beneficial effects on different aspects of brain performance. when the specific diets were examined more closely diets that consisted of only fruits or diets with vitamins-C & E rich fruits and vegetables selectively benefited only verbal memory scores. This test involved being told to remember forty eight totally different words and then recalling them after a delay with distractions.




Food-and-Nutrition_Good-Fats-and-Bad-Fats-265x300.jpgHealthy fats, especially omega 3s

An omega-3 fatty acid, DHA has been shown to assist brain functions like memory, speaking ability, and motor skills. Increasing dietary levels of omega-3s have been shown to help improve conditions such as depression, bipolar disorder, and ADHD. fueling your brain with fat, especially, encourages ketosis, that provides energy to the brain and helps protect against brain diseases, among other health benefits. A diet high in monounsaturated fats can also increase production of acetylcholine, a neurotransmitter that plays a vital role in learning and memory.




Fat helps absorb

A new study shows that eating fresh vegetables with a bit fat, such as oil-based salad dressings or cheese, helps the body absorb valuable nutrients found in vegetables, such as lycopene and beta-carotene, which have been shown to help prevent cardiovascular disease and cancer.



Healthy proteins

Protein for Brain Health. Proteins optimize brain performance and are essential for getting nutrients to your brain cells in order to keep up a healthy heart/brain balance, and also brain regulation. However, just as there are brain-boosting foods, there are foods that stop your brain from optimal functioning.


Brain growth and development


Protein and fat at each meal to balance blood sugar and improve decisions

By keeping glucose balanced, we can help reduce the inflammatory cascade that makes brain inflammation. Below are dietary and life-style habits that help keep glucose stable. By practicing them, you may notice positive shifts in your mood, energy and mental focus.





Use spices like medicine

Many spices and herbs are best-known to promote brain power, improve memory and focus, and provide protection to your brain cells. as an example, gingko biloba is a common herbal supplement used to improve memory.Dried oregano has 30 times the brain-healing antioxidant power of raw blueberries, 46 times more than apples, and 56 times as much as strawberries, making it one amongst the most powerful nerve cell protectors on the planet.


Try new recipes

There is a system in our brain known as the reward system.This system was designed to “reward” us after we do things that encourage our survival. This includes primal behaviors like uptake.Researchers have reported the primary evidence that we can “re-wire” the reward centers in the brain that encourage addictive-like behavior to unhealthy food—shifting them to respond to low-calorie, healthy food instead.

This important switch in food preferences is believed to be a critical factor in achieving long-term weight loss.




Think of relationship to food like other relationships – avoid things that hurt you

There’s no denying that as we age chronologically, our body ages all along with us. however, research is showing that you can increase your possibilities of maintaining a healthy brain well into your old age if you add “smart” foods to your daily eating regimen. Researchers at Chicago’s Rush University medical center studied the approach to life habits of 6,000 people who were unaffected by the memory-robbing condition and found that people who ate the most vitamin E-rich foods had a reduced Alzheimer’s risk.



Daily 12-hour fast for brain healthDaily 12-hour fast

Fasting does good things for the brain, and this is often evident by all of the beneficial neurochemical changes that happen in the brain when we fast. It improves cognitive perform and stress resistance, increases neurotrophic factors, and reduces inflammation. you need to go 12 hours while not eating—say, from dinner at 8 PM to breakfast at 8 AM.

Fasting could be a challenge to your brain, and your brain responds to that challenge by adapting stress response pathways that help your brain deal with stress and disease risk. the same changes that occur in the brain during fasting mimic the changes that occur with regular exercise — both increase the production of protein in the brain (neurotrophic factors), which in turn promotes the growth of neurons, the connection between neurons, and therefore the strength of synapses.




Brain healthy supplements Brain healthy supplements

Dr. Marshall’s list of supplements that people ask about include B vitamins (folic acid, B6, and B12), antioxidants (vitamins C and E, coenzyme Q10), herbal supplements (huperzine A, ginkgo biloba), and nutraceuticals (fish oil, curcumin, coconut oil). For now, you can cross most of those products off your shopping list for lack of evidence. “There are a lot of things out there for which we have no information on whether or not they are safe or do something to help,” Dr. Marshall says.

But there’s one bright spot in the dietary approach to preserving the mind with aging. It comes in the form of healthy eating and regular exercise. “My strongest recommendations are a Mediterranean-style diet and regular physical exercise,” Dr. Marshall says. “There’s good evidence from multiple studies showing that these lifestyle modifications can stop cognitive decline and dementia and also slow down existing cognitive decline.”




Multiple mechanisms approach to supplements

Here is an example of what sorts of supplements, when taken together, would be very useful in supporting your brain and body health during a multiple mechanism approaches.

1. Omega 3 fatty acids to decrease overall inflammation.
2. ginkgo and vinpocetine to support healthy cerebral blood flow.
3. Alpha lipoic acid to help stabilize glucose levels and defend against nerve cell damage.
4. Vitamins B, C, and D for nutrient loading.
5. Huperzine A and choline to boost acetylcholine levels, one of the main amino acids involved in learning and memory.
6. Phosphatidylserine for nerve cell membrane fluidity.
7. N-acetyl-cysteine (NAC) for antioxidant support and detoxification.




Daily multiple vitamins

Whether you suffer from Alzheimer’s disease or you merely have memory issues, sure vitamins and fatty acids have been said to slow or prevent memory loss. The long list of potential solutions includes vitamins like vitamin B-12, herbal supplements such as ginkgo biloba, and omega-3 fatty acids. during a randomized 2012 study revealed in the journal Physiology & Behavior, researchers gave participants with subjective memory complaints a task requiring the use of working memory while at the same time measuring the electrical activity in their brains.Compared to the group given a placebo, those who had received multivitamin supplementation experienced more efficient brain performance while retrieving memories.



Daily omega 3s for brain improvementDaily omega 3s

The omega-3 fatty acids EPA and DHA are essential for normal brain function and development throughout all stages of investigated the effects of taking 1.8 grams of omega-3s from fish oil supplements daily for 24 weeks. The researchers found enhancements in brain performance in people with MCI, however no benefits for those with Alzheimer’s disease.

People with depression or a mild decline in brain function might consider taking 1,000–2,000 mg of omega-3s from fish oil daily. because fish oil supplements can affect clotting, discuss with your doctor before you start taking them.







Targeted supplements to your brain typeTargeted supplements to your brain type

There are different types of brain supplements and its depends on your brain condition which kinda of supplements it required providing best results .like mood enhancer supplements Helps Enhance Mood & Feelings of Well-Being. Brain Focus supplements help you to boost focus during your work and memory supplements help you to handle the memory problems. so its become important to choose right supplements with the help of your doctor.




Teach others to be BrainFit

the Last one seems to be crazy but it will also help your brain when you give people more awareness and help them to recover there physical and mental health.

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